7 healthy diet changes to make this summer – News Block

Healthy eating is not about going on complicated diets. The first step may be to switch from high-calorie foods to something more robust, such as fruits and vegetables. Even small changes in dietary choices can make a significant difference in your health. The right move is to pack on more of the beneficial nutrients that maintain energy levels and can make you feel great from the inside out.

Healthy Eating Exchanges
Healthy nutrition

Eating healthy can:

  • increase weight loss
  • improves mood
  • reduces risk of disease
  • helps you feel energetic

Despite being aware of the benefits, it feels challenging to eat a balanced diet.

How do I switch to Healthy Eating?

When switching to a healthy diet, you should not make drastic changes at once. It is not fruitful to instantly eliminate the food you love from your diet; instead, you need to plan wisely and set long-term goals that are practical to achieve.

Here are some ways to take the first steps towards a healthy diet.

  • Stock your fridge with low-fat dairy, vegetables, fruits, and whole foods.
  • Get in the habit of eating regularly instead of satisfying hunger cravings with unhealthy junk food
  • Try to cook for yourself, as it will help you calculate your calorie intake by knowing the ingredients in your diet.
  • Pack healthy lunches for your workplace to avoid snacking on unhealthy foods.
  • Don’t skip meals. Eating after your hunger has passed leads to overeating.
  • Drink plenty of water to stay hydrated, reducing cravings for unnecessary foods.

As discussed above, swap out high-calorie foods with other healthy options. Some of the exchanges that you can make this year are

Swap snacks with popcorn

Popcorn is better to swap with snacks like chips or other high-calorie dishes. Popcorn is a healthy snack in terms of

  • Sugarfree
  • low in fat
  • More iron per ounce than eggs or spinach
  • high protein
  • more fiber
  • A high amount of antioxidants.

“According to research conducted by scientists at the University of Scranton Pennsylvania, the antioxidant level of popcorn is higher than that of fruits and vegetables. “

Air-popped popcorn is the best option, as it is 100% unprocessed whole grain. There are only 150 calories in a giant bowl, and they pack more protein, iron, and antioxidants than snack foods like chips, spinach, and fruit.

Swap the ice cream for frozen bananas

When the day is hot and the hat is on, there is nothing more refreshing than a scoop of delicious ice cream. However, next time try something different to treat your ice cream cravings.

Frozen bananas are the best option, as one banana contains only 90 calories, giving you a rest of at least 200 calories per serving.

In addition, it provides you with nutrients such as fiber, vitamin C and potassium, which help lower blood pressure. You can make a healthy dessert by freezing the bananas for an hour and then mixing them to taste. You can add toppings like cherry, cocoa, or fruit slices to enhance the flavor.

Another way is to put the peeled banana on a popsicle stick and freeze it for an hour. Then dip it into the yogurt, sprinkle on a few toppings, and freeze for another 30 minutes. A low-calorie, delicious and healthier treat is ready.

Swap fruit juices with fruit water

The next time you drink a glass of fruit juice, reconsider for a few seconds. Fruit juices are high in natural sugars and low in fiber. Ditching your choice of fruit juices and swapping them for fruit-infused water has great nutritional and health benefits, such as

  • Increased intake of liquids that contain few calories.
  • Useful in weight reduction
  • Elimination of toxins from the body.

A good option is to make a refreshing and healthy drink by adding fruit slices to sparkling water and having all the great taste for just a few calories. You can also freeze the chopped fruits and use them as ice cubes in water, making a refreshing drink.

Swap Mayonnaise Dips For Greek Yogurt

Dressings and sauces are the most exciting part of salads and grilling, but they are high in calories. A whole tablespoon of mayonnaise has 100 calories in one tablespoon. By contrast, Greek yogurt is lower in fat and sugar than mayonnaise and many low-fat yogurts. A tablespoon of Greek yogurt has only eight calories. Make this healthy swap and eat the salads guilt-free.

Swap white pasta for whole wheat pasta

If pasta is an integral part of your daily meal, don’t feel bad, as carbohydrates are a vital daily nutrient and there’s no need to get rid of them completely. Just switch to whole wheat pasta, as it’s a healthier option that contains more fiber and vitamins than white pasta.

Swap butter for margarine with olive oil

An olive oil-based bread spread is healthier than butter, which is a healthy unsaturated fat. Butter is saturated fat and increases the level of bad cholesterol in the body. So if you love to treat yourself to spreading butter on your toast, it’s worth swapping out for olive oil-based margarine.

rethink your burger

Barbecues are the highlight of summer, but a typically processed beef burger is high in calories. Few exchanges can be made to reduce the number of calories, such as

  • Swap bagels with lettuce wrap for more fiber and fewer calories
  • Swap processed bread for a low-grain bagel, which will reduce the number of calories and add more fiber to the diet.
  • Swap the beef or pork burger for chicken and turkey, which are low in fat and high in protein.

one last thought

Summer is everyone’s favorite season for the menu with items like ice cream, burgers and cold drinks. A day or two of sweets isn’t a big deal, but uncontrolled calorie intake all summer long isn’t adequate for weight maintenance. But few seasonal foods are a pleasure for your palate and are not a bad choice in terms of healthy eating. Make a few changes to a smaller menu and satisfy your summer diet cravings by eating well when the weather is hot.

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